Triglycerides are a type of fat found in your blood that helps provide energy for your muscles to function properly.

However, high levels of triglycerides in the bloodstream can increase your risk of various health problems such as heart disease, stroke, and pancreatitis.

If you are concerned about your triglyceride levels, there are many lifestyle changes you can implement to prevent or reduce high levels of triglycerides in the body.

If you are looking for ways to lower your triglycerides in just 24 hours, here are 30 effective and proven tips.

1. Avoid Alcohol

Alcohol is one of the leading causes of high triglycerides levels in the body.

If you want to reduce your triglycerides within 24 hours, it is advisable to avoid alcohol or limit your intake to only one drink per day for women and two drinks per day for men.

2. Cut Down on Sugary Foods

Foods and drinks with high levels of sugar can rapidly increase the level of triglycerides in the body. To lower your triglycerides within 24 hours, you must say no to sugary drinks, candy bars, cakes, and other high sugar snacks.

3. Consume More Fiber

Fiber helps reduce triglycerides levels in the body, and it can be found in oatmeal, beans, peas, fruits, and vegetables. So, to reduce your triglycerides levels in 24 hours, make sure you incorporate fiber-rich foods into your diet.

4. Reduce Your Intake of Saturated Fats

Saturated fats can increase triglycerides levels in the body. To lower your triglycerides within 24 hours, you must cut down on animal products such as cheese, butter, and meat that contain high levels of saturated fats.

5. Limit Your Intake of Trans Fats

Trans fats are found in foods such as frozen pizza, baked goods, and fast food. Limiting your intake of these foods can significantly lower your triglyceride levels.

6. Consume Omega-3 Fatty Acids

Omega-3 fatty acids act as triglyceride reducers, and they can be found in salmon, sardines, and other types of fatty fish. To lower your triglycerides, make sure you add these foods to your diet.

7. Reduce Your Intake of Refined Carbohydrates

Refined carbohydrates like white bread, pasta, and rice can increase your triglycerides levels in the body. To lower your triglycerides in just 24 hours, it is crucial to cut down or eliminate them from your diet.

8. Increase Your Physical Activity

Physical activities and exercises can help lower your triglycerides levels. In just 24 hours, exercising for 30-60 minutes can make a significant reduction in your triglyceride levels.

9. Drink Plenty of Water

Drinking a lot of water is one of the best ways to lower your triglycerides. It helps flush out toxins from your body and maintain a healthy metabolism.

10. Consume More Nuts

Nuts, like almonds and walnuts, are high in fiber and healthy fats that can help lower triglycerides levels in the body.

11. Engage in Resistance Training

Resistance training has been found to reduce triglycerides. Regular engagement of resistance training within 24 hours can make a difference.

12. Reduce Your Stress Levels

Stress can lead to an elevation of your triglycerides. It is beneficial to reduce stress through activities like meditation, yoga, or taking a hot bath.

13. Get Good Quality Sleep

Lack of sleep increases the production of hormones that can increase triglycerides in the body. It’s essential to get at least 7-8 hours of quality sleep each night.

14. Use Spices like Turmeric and Ginger

Spices like turmeric and ginger have been found to lower triglycerides in the body. Incorporating these spices into your cooking is highly beneficial.

15. Consume Vinegar

Vinegar has been found to decrease the production of triglycerides. Adding vinegar to your diet can lower your triglycerides in 24 hours.

16. Avoid Smoking

Smoking increases the level of triglycerides in the body. To lower your triglycerides within 24 hours, you must say no to smoking.

17. Avoid Fried Foods

Fried foods are often high in fats and oils that can increase the level of triglycerides in the bloodstream. To reduce your triglycerides levels, it is advisable to avoid fried foods.

18. Choose Whole Foods over Processed Foods

Whole foods are healthier and have fewer fats, sugars, and other ingredients that increase triglycerides levels in the body. Within 24 hours, you can make a choice to go for whole foods rather than processed foods.

19. Reduce or Eliminate Animal Products

Animal products like cheese, meat, and butter can increase triglycerides levels in the body. Reducing their intake or eliminating them altogether can lower your triglycerides levels in 24 hours.

20. Do Not Skip Meals

Skipping meals increases the production of hormones that stimulate the production of triglycerides. It’s crucial to have a regular meal pattern with at least three meals per day.

21. Consume More Leafy Greens

Leafy greens have been found to have a positive effect on triglycerides levels. It’s advisable to incorporate these greens into your diet.

22. Engage in Aerobic Exercise

Aerobic exercises like jogging, cycling, and swimming improve cardiovascular health and lower triglycerides levels in the body.

23. Decrease Portion Sizes

When you consume more food than you need, it increases the production of triglycerides. It’s essential to decrease portion sizes to keep your triglycerides levels under control.

24. Use Healthy Fats like Olive Oil

Healthy fats like olive oil can help lower triglycerides levels in the body. It’s advisable to go for these types of fats over unhealthy fats like butter.

25. Take Physician-Recommended Medications

Physicians recommended medications like fibrates or omega-3 supplements can help lower your triglycerides levels within a short time.

26. Avoid Processed Meats

Processed meats like sausages and hot dogs are high in unhealthy fats that increase triglycerides levels. It’s advisable to reduce their intake or eliminate them altogether from your diet.

27. Eat More Fatty Fish

Fatty fish like salmon, sardines, and tuna are rich in omega-3 fatty acids that help reduce triglycerides levels in the body.

28. Drink Green Tea

Green tea has been found to have a positive effect on triglycerides levels. Drinking green tea within 24 hours can lower your triglycerides levels.

29. Increase Your Intake of Vegetables and Fruits

Vegetables and fruits provide essential nutrients and fiber that help reduce triglycerides levels in the body.

30. Incorporate Proven Dietary Supplements

Dietary supplements like niacin and fish oils have been found to have a positive effect on triglycerides levels in the body. Incorporating them into your diet can help lower your triglycerides in 24 hours.

Conclusion

Lifestyle changes can help you reduce your triglycerides levels in just 24 hours.

Implementing these 30 proven tips and habits can help you achieve optimal heart health and reduce your risk of chronic diseases like stroke, heart disease, and pancreatitis.